Podcast
Questions and Answers
What is the correct order of exercises recommended during a training session?
What is the correct order of exercises recommended during a training session?
- Power, Core, Assistance (correct)
- Core, Assistance, Power
- Assistance, Core, Power
- Core, Power, Assistance
Which method allows athletes to recover more fully between exercises?
Which method allows athletes to recover more fully between exercises?
- Alternating single-joint exercises
- Alternating upper and lower body exercises (correct)
- Using only compound sets
- Performing all exercises consecutively
In the context of strength training, what defines a superset?
In the context of strength training, what defines a superset?
- Alternating between upper and lower body exercises
- Two exercises for the same muscle group
- Performing the same exercise twice in succession
- Two sequential exercises for opposing muscles (correct)
What type of exercises are considered Power exercises?
What type of exercises are considered Power exercises?
Which of the following is an advantage of circuit training?
Which of the following is an advantage of circuit training?
What distinguishes a compound set from a superset?
What distinguishes a compound set from a superset?
Which of the following exercises is an example of a pushing exercise?
Which of the following exercises is an example of a pushing exercise?
Which exercise order primarily focuses on multi-joint movements?
Which exercise order primarily focuses on multi-joint movements?
What is the guideline for scheduling resistance training sessions?
What is the guideline for scheduling resistance training sessions?
What is the recommended training frequency for many athletes?
What is the recommended training frequency for many athletes?
Which of the following factors does NOT influence training frequency?
Which of the following factors does NOT influence training frequency?
How does training status affect training frequency?
How does training status affect training frequency?
Which type of athlete might benefit from a split routine?
Which type of athlete might benefit from a split routine?
What is the primary reason for alternating 'heavy' days with 'light' days for advanced athletes?
What is the primary reason for alternating 'heavy' days with 'light' days for advanced athletes?
When might an athlete need to prioritize time-efficient exercises?
When might an athlete need to prioritize time-efficient exercises?
What is the main consideration when determining training frequency for athletes who train with maximal or near-maximal loads?
What is the main consideration when determining training frequency for athletes who train with maximal or near-maximal loads?
Which exercise category emphasizes loading the spine directly or indirectly?
Which exercise category emphasizes loading the spine directly or indirectly?
Which of the following exercise types would be considered MOST sport-specific for improving jumping ability?
Which of the following exercise types would be considered MOST sport-specific for improving jumping ability?
What is the SAID Principle?
What is the SAID Principle?
What is the role of the antagonist muscle during a movement?
What is the role of the antagonist muscle during a movement?
Why is it important to assess an athlete's exercise technique experience before designing a training program?
Why is it important to assess an athlete's exercise technique experience before designing a training program?
Which of the following is NOT a factor to consider when designing a strength and conditioning program?
Which of the following is NOT a factor to consider when designing a strength and conditioning program?
What is the primary reason for using assistance exercises?
What is the primary reason for using assistance exercises?
Which of the following BEST describes the relationship between the agonist and antagonist muscles?
Which of the following BEST describes the relationship between the agonist and antagonist muscles?
Flashcards
Core Exercises
Core Exercises
Exercises that recruit large muscle areas and involve multi-joint movements.
Assistance Exercises
Assistance Exercises
Exercises targeting smaller muscle areas and involving single-joint movements.
Structural Exercises
Structural Exercises
Exercises that emphasize loading the spine, either directly or indirectly.
Power Exercises
Power Exercises
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Sport-Specific Exercises
Sport-Specific Exercises
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Muscle Balance
Muscle Balance
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Agonist Muscle
Agonist Muscle
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Antagonist Muscle
Antagonist Muscle
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Exercise Order
Exercise Order
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Alternating Upper and Lower Body Exercises
Alternating Upper and Lower Body Exercises
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Circuit Training
Circuit Training
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Push and Pull Exercises
Push and Pull Exercises
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Supersets and Compound Sets
Supersets and Compound Sets
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Availability of Resistance Training Equipment
Availability of Resistance Training Equipment
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Training Time per Session
Training Time per Session
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Training Frequency
Training Frequency
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Rest Days
Rest Days
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Split Routine
Split Routine
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Training Load
Training Load
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Sport Season Impact
Sport Season Impact
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Overall Physical Stress
Overall Physical Stress
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Study Notes
Program Design: Exercises
- Program design focuses on exercises for strength training.
- Exercise selection depends on various factors.
Exercise Selection
- Exercise type, experience, equipment availability, and training time are factors in selection.
- Core and assistance exercises are categorized by their muscle recruitment and joint involvement.
- Core exercises involve multiple joints and large muscles, while assistance exercises involve a single joint and smaller muscles.
- This can be considered for injury prevention and rehabilitation.
- Structural exercises focus on spine loading (directly or indirectly), while power exercises involve fast, explosive movements.
- Sport-Specific exercises mimic movements in the sport to improve performance through training specificity.
- Exercise technique experience is crucial; athletes should demonstrate exercises and receive instructions.
- Availability of equipment and training time limits which exercises or training programs are used.
- Muscle balance considers equal strength across opposing muscle groups (agonist & antagonist).
Frequency
- Training status, sport season, training load, exercise type, and other training influence frequency.
- Athletes must consider needed rest days between training sessions.
- Novice athletes may require only 2-3 training sessions per week.
- Advanced athletes may need 4-7 training sessions per week, but this varies based on training status.
- Training frequency depends on overall physical stress.
- Factors to consider for frequency include aerobic/anaerobic activities or physically demanding occupations.
Exercise Order
- Exercise order is the sequence for resistance exercises in a training session.
- Resistance exercises should be performed as a sequence in each training session.
- Power, other core (multijoint), and then assistance exercises.
- Upper and lower body exercises should be alternated.
- Pushing and pulling exercises can be alternated to improve recovery and muscle recruitment.
- Supersets and compound sets involve sequential exercises to target opposing or the same muscle groups.
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